There have been many mornings this summer I’d like to forget. As a girl running in the south, temperatures in the 80s (Fahrenheit) with 90 percent humidity have become the norm. On any given morning in July and August, you can likely spot me trudging down the road looking like a wet rat with the miles on my Garmin ticking off slower than I’d like. But that comes with the territory of training for a fall marathon. I’ve put together a list of my essential summer running gear to beat the heat and run happier.

I’m already praying to the weather gods that they bring me low 40s on the day of the Chicago Marathon.

1. Handheld Water Bottle
Running with fluids is a must for me with the intense heat and humidity that come with summers in the south. Even if I’m just going out for a 6-mile run, I carry water with me. For shorter runs, I use the Ultimate Direction Women’s Handy 10 Hand-Held bottle, which holds 10 ounces of fluid and my house key and ID in a pouch. For longer runs, I use the Amphipod Hydroform Handheld In-Touch, which holds 20 ounces of fluid, along with my iPhone and a gel. I do not use handheld bottles in races, but they are great for training to keep me hydrated and a must-have during the hot summer months.

2. Salt Pills
Keeping your electrolytes balanced is one of the most important ways to successfully complete your summer runs (without feeling like dying). To help with this, I take a salt pill every hour when exercising more than an hour, and it really helps me prevent cramping. I often take one with breakfast or before a run too. I currently use Succeed S Caps, which come in a bottle with 100 capsules. I typically carry 2 or 3 with me during every run and take them as needed. If you’re someone who gets cramps while running, these may be very helpful to you.

3. Neutrogena Ultimate Sport SunScreen Spray (SPF 70+)
With the sun beating down on us as we run, it’s critical that we protect our skin from the sun’s harmful rays. My favorite sunscreen for running that doesn’t clog my pores or prevent me from sweating is Neutrogena’s Ultimate Sport SunScreen. I spray it everywhere my clothes don’t cover me and it has never let me down or resulted in major sunburns. I also use Neutrogena Ultimate Sport Face on my face as well.

4. HeadSweats Visor
You will never see me run without a visor, and no one makes a better visor than HeadSweats. Most of your favorite running specialty stores and shops often sell HeadSweats brand visors with their logo on them. Most of the time, I sport a rUnladylike visor. If you’d like to order one, they are $20. Just email me at runladylike@gmail.com for more info.

5. Scunci Hair Ties
I’ve written about these before, but these are hands-down the best hair ties I’ve found anywhere. The Scunci No-Slip Grip Evolution Bright Jelly Ponytailers are the only hair ties I use for running and working out. They are made of a rubberized material and come in different fluorescent colors to match any outfit. I’ve only found them at CVS, but you can also get them on Amazon here.

6. Generation UCAN
Something new I’ve been trying this summer is Generation UCAN. It is a powder that you mix into water before running to help provide the nutrition you need to prevent you from bonking without having to eat hours in advance. Since I do a lot of my weekday runs early in the morning but am not going to wake up 3 hours in advance to eat, this has been a perfect solution to give me energy that I can take 30 to 45 minutes before I run. I’ve been using the lemonade flavor, but I plan to switch to cran-raz because I don’t want anything with Splenda (which is found in many of the flavors). The cran-raz is their first product sweetened with stevia.

7. Aquaphor
I sweat. Bad. Sweating leads to chafing. To prevent running rash that burns in the shower (you all know what I’m talking about), I lube up in all the sensitive places before a run with Aquaphor. My feet, my chest where my sports bra band is and my upper thighs are prime spots I focus on before every run. If rain is in the forecast, Aquaphor is my best friend to help prevent blisters and other unwelcome chafing. I’ve found Aquaphor to dominate all other anti-chafing products on the market, even those designed specifically for runners and triathletes. Just use caution when applying it because it can stain your clothes if you touch the front of your tops and shorts with it.

Note: I do NOT have a relationship with any of the products or companies in this post, nor did anyone ask me to write about any of these products. I shared information on these products because it is HARD to run in the summer heat and these help get me through every day. I am an Amazon Affiliate and do receive a miniscule percentage of sales when you purchase some products via Amazon links that appear on runladylike.com.

What are your must-have summer running gear? Do you prefer running in the summer or the winter? Why?